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Nutritionist reveals the diet that helps relieve the symptoms of menopause
It's time to make simple changes to your diet. Find out which ones.
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Lifestyle Menopausa
During menopause, the most unpleasant symptoms result, fundamentally, from the lack of estrogen. This is the case of hot flashes, night sweats, mood swings and sleep disorders. According to Emma Bardwell, a nutritionist specialized in this phase of women's lives, making changes in diet, as well as adopting a Mediterranean diet, helps to alleviate symptoms.
More specifically, the specialist recommends healthy fats, whole grains, fruits and vegetables. These and other types of foods, such as soy, apples and oats, regularly included in the Mediterranean diet contain phytoestrogens, "compounds that act similarly to estrogen in the body," she explains.
Read Also: Early menopause. 12 symptoms you should pay attention to (Portuguese version)
In fact, a study, cited by the specialist, concluded that regular intake of these foods rich in phytoestrogens can help reduce the frequency of hot flashes and night sweats.
But, unfortunately, this only works in 50% of women, she adds. It's all related to a metabolite called equol that some women produce when they ingest phytoestrogens and others don't.
Even so, the foods in the Mediterranean diet have other benefits and are able to help "control weight, reduce the risk of cardiovascular disease, diabetes and certain types of cancer".
Read Also: New drug may relieve symptoms of menopause, study reveals (Portuguese version)
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